Reignman: A Journey from Down Under

[Reignman_AUS]

Hi Animals

The name is RJ aka Reignman and i'm a 27 year old project manager / engineer from Perth, Western Australia.

Growing up i was always the scrawny kid in class. I first started working out when i started University at 17 but getting into my first serious relationship at 19 meant weight training quickly took a back seat and then dissapeared altogether. I broke up with my then fiancee at the start of 2008 at the age of 25. I found myself back into the gym and have never looked back.

At 179cm i weighed in at 70kg at the start of 2008... i was a skinny fat guy... pretty scrawny but with a decent chunk of stomach fat. Fast forward 2 years and i'm coming in at 83kg with the six pack but a cut away.

My current journey started a week ago, its a 2 month cut. My supplement stack consists of Pak, Cuts, Pump, Nitro and Torrent. I wanted to drop Torrent for the cut but i just couldn't bring myself to do it. :)

Current Split:

M - Chest + Abs
T - Back
W - Shoulders + Abs
T - Legs
F - Arms + Abs
S- OFF
S - OFF

20min cardio upon waking up and another 20min cardio after weights.

General diet:

6am - 10g EAA stack + Animal Cuts
6:30am - 2 eggs, 6 egg whites, oats and skim milk + Animal Pak
9:30am - Protein shake (50g protein 10g carbs 5g fats)
11:30am - Animal Cuts
12:00pm - Chicken breast + small salad
3:00pm - Protein shake (50g protein 10g carbs 5g fats)
3:30pm - Animal Pump
4:00pm - Intra-Aid
5:00pm - Animal Nitro
5:30pm - Torrent
6:30pm - Steak + small salad
9:30pm - 50g casein shake + water and handfull of almonds

Any help with training and diet would be greatly appreciated!

Time to blast some chest. Progress to be updated.

[machineman]

welcome, RJ.....good luck with the cut!

[Reignman_AUS]

thanks machine man.

ok yesterday was chest + abs and some calves thrown in as well.

we mixed up the order a little and so my flat bench suffered (hit a pb of 90kg past few weeks but it dropped yesterday).

incline db press - warm up x 2, 30(2)kg x 10, 32.5(2)kg x 10, 8

flat barbell press - 85kg x 10, 80kg x 8, 75kg x 8

incline smith barbell press - 55kg x 10, 10, 8 (the smith at my gym feels like it needs some oil... i can press more with free weights but my shoulder doesnt like incline barbell press...)

hammer strength - 40(2)kg x 8, 8, 8

incline flys - 17.5 x 10, 10, 10

cable crossover superset pec dec - 25(2) x 10, 10 s/s 100 x 8, 8

standing calf machine s/s decline weighted crunch - 50 x 15, 15, 15 s/s 20kg x 20, 20, 20

seated calf raise s/s bench reverse crunch - 30kg x 15, 12, 12 s/s 15, 15, 15

bicycle crunch - 20, 20

oblique hanging leg raise - 20, 20

[Reignman_AUS]

Yesterday was back and some forearms

Deadlifts: W/up, 80kg x 10, 8, 8

Lat Pull down s/s Seated Row: 70 x 8, 8, 8 s/s 55 x 8, 8, 8

Lat Rows 45(2) x 10, 55(2)kg x 8, 8

Single Arm Rows x 50 x 10, 10, 10

Hammer Curls 15(2)kg x 10, 10, 10

Reverse Forearm Barbell Curl 25kg x 10, 10, 10

Behind the back wrist curl 40kg x 15, 15, 15

[Reignman_AUS]

Wednesday - Triceps + Abs

Did a set of DB OH presses and felt a little twinge in the shoulder so decided to pair triceps with ABs.

OH seated extensions - 32.5kg x 12, 10, 10
Close Grip Bench Press - 60kg x 8, 8, 50kg x 10
Pressdown (Rope) s/s Rope Extension - 100 x 10, 10 s/s 100 x 10, 10
Dip Machine - 70 x 12, 12

ABs tri-set - crunch machine, reverse crunch, hanging leg raises - 15/15/15 x 3

Thursday - Legs

Squats - 60kg x 12, 12, 70kg x 10, 80kg x 8
Leg Press - 90kg x 15, 135kg x 12, 180kg x 10
Leg Extension - 100 x 10, 10, 110 x 10
Lying Leg Curl - 80 x 10, 10
Seated Leg Curl - 50 x 10, 10
Seated Calf Raise - 30kg x 15, 15, 15
Calf Raise Machine - 50 x 15, 15, 15

[Reignman_AUS]

Friday was Biceps + Forearms. Missed shoulders as it still pulled up sore on Friday.

EZ Bar Curls w/up, 40kg x 10, 8, 8
Alternate standing DB curls 20kg(2) x 8, 17.5kg(2) x 10, 10
Incline DB curls 15kg(2) x 12, 12, 12
Reverse EZ Bar Curl (Cable) - 30 x 12, 12, 12
Behind the back curl - 40kg x 15, 15, 15
Barbell Wrist Curl - 25kg x 15, 15, 15

[Reignman_AUS]

Monday - started 4 weeks of Tabata style interval training

8 20 second sets + 10 seconds between sets

Chest

Flat DB press - 20kg(2)
Incline Smith - 30kg
Hammer Strength - 20kg(2)
Cable Crossover - 20kg(2)
Flys - 12.5kg(2)

Abs

Bicycle
Crunch Machine
Hanging Leg Raise